What is Potassium? Potassium: An essential element for out body

What is Potassium?

Potassium is an electrolyte mineral (found in the blood) that the body gets from some fruits and vegetables, among other foods. It is the third most abundant mineral in the entire metabolism, thus its accumulation is high. Moreover, it has several roles, including improving communication between muscle nerves, nutrition circulation, and waste removal from cells.

Muscle tissue contains the highest concentration of potassium. A crucial mineral for muscle development is not in vain (its sufficient contribution is key while the muscle is formed). It’s also necessary for protein synthesis and energy production.

what is potassium

Potassium’s functions

Potassium helps to:

  • The production of proteins
  • The breakdown and use of carbohydrates.
  • The development of muscles and the growth of the body.
  • Controls the water and acid-base balances in the blood and tissues.
  • Decreasing the negative effects of sodium.

When potassium reaches the small intestine, it is absorbed through food to the extent that around 90% of it is digested. The remainder is excreted in the urine.

Foods that contain potassium

Potassium can be obtained by consuming the following foods:

Foods with a high potassium level

Fruits Vegetables: All servings are 1/2 cup Other food
  • Apricots – 2 medium raws, 5 dried halves
  • Avocado—1/4
  • Bananas—1/2
  • Melon – 1/2 cup
  • Dates – 5 integers
  • Dried fruits – 1/2 cup
  • Dried figs – 1/2 cup
  • Grapefruit juice – 1/2 cup
  • Honeydew melon – 1/2 cup
  • Kiwi – 1 medium
  • Mango – 1 medium
  • Nectarine – 1 median
  • Orange – 1 medium
  • Orange juice – 1/2 cup
  • Papaya – 1/2 whole
  • Granada – 1 whole
  • Pomegranate juice – 1/2 cup
  • Prunes – 1/2 cup
  • Prune juice – 1/2 cup
  • Raisins – 1/2 cup
  • Acorn squash
  • Artichoke
  • Bamboo saplings
  • Baked beans
  • Courgette
  • Beets, fresh and then boiled
  • Black beans
  • Brussels Sprout
  • Chinese cabbage
  • Carrots, raw
  • Dried beans and peas
  • Vegetables, except kale
  • Hubbard Pumpkin
  • Kohlrabi
  • Lentils
  • Vegetables
  • Mushrooms, canned
  • Parsnips
  • Potatoes, white and sweet
  • Pumpkin
  • Refried beans
  • Kohlrabi
  • Spinach, cooked
  • Tomatoes, tomato products
  • Vegetable juice
  • Bran/Bran Products – 1/2 cup
  • Chocolate – 1.5 to 2 ounces (28 to 56 gr)
  • Granola – 1/2 cup
  • Milk, all types – 1 cup
  • Molasses – 1 tablespoon
  • Nutritional supplements
  • Nuts and seeds – 1 ounce (28 gr)
  • Peanut butter – 2 tablespoons
  • Salt substitutes – 1/2 cup
  • Unsailed broth – 1/2 cup
  • Yogurt – 1/2 cup

Foods with a low potassium level

food contains potassium

Fruits Vegetables: All servings are 1/2 cup Other food
  • Apple (1 medium), apple juice, apple sauce
  • Apricots – canned in juice
  • Blackberries, blueberries, raspberries, strawberries, sour blueberries
  • Cherries
  • Fruit cocktail
  • Grapes, grape juice
  • Whole fruit – 1/2 whole
  • Tangerines
  • Peaches – 1 small fresh, 1/2 cup canned
  • Pears – 1 small fresh, 1/2 cup canned
  • Pineapple, pineapple juice
  • Plum – 1 whole
  • Tangerine – 1 whole
  • Watermelon – limit of 1 cup
  • Alfalfa saplings
  • Asparagus – 6 tips
  • Beans, yellow or green
  • Cabbage, green and red
  • Carrots, cooked
  • Cauliflower
  • Celery – 1 stem
  • Corn – 1/2 fresh corn spike, 1/2 cup frozen corn
  • Cucumber
  • Eggplant
  • Kale
  • Strained potatoes
  • Lettuce
  • Mixed vegetables
  • Mushrooms, fresh
  • Okra
  • Onions
  • Parsley
  • Peas, green
  • Peppers
  • Radish
  • Rhubarb
  • Water chestnuts, canned
  • Watercress
  • Bread and bread products (not whole grains)
  • Cake – angel cake, yellow cake
  • Coffee – limit of 8 ounces (240 ml)
  • Cookies (no nuts or chocolate)
  • Vermicelli
  • Dough
  • Cakes (without chocolate or with low-potassium foods)
  • Rice
  • Tea – limit of 16 ounces (480 ml)

Health problems due to the number of Potassium

Potassium can cause issues if your body has an excessive quantity or a deficiency of it. These kinds of problems have consequences, which you can learn about in the sections that follow.

What happens if there is a deficit?

Potassium deficiency is not common as a result of a low-potassium diet, but there are certain situations in which there could be a low level of this mineral. The most common causes are persistent diarrhea and vomiting, abuse of the use of laxatives and diuretics, and chronic kidney disease.

On the other hand, overly strict and uncontrolled diets and eating disorders such as anorexia and bulimia can also lead to a potassium deficit.

The most common symptoms caused by a shortage of this mineral are constipation, muscle weakness, tachycardia, fatigue, and hypotension.

What happens if there is excess?

Excess potassium in the blood, known as hyperkalemia or hyperkalemia, can cause heart and kidney disorders.

This phenomenon may be due to kidney failure, infections, or taking some medications. It is especially harmful, in case, you have suffered a heart attack.

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